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WOD – 149.1 -
Durability 2 min AMRAP Double DB Overhead Hold + Marching 45/30 in each hand…hard work Skill/Strength Power Clean and Jerk Work to a Heavy Single in 8 minutes WOD For Time 3 Rounds 6 Power Clean and...
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WOD – 149.2 -
Durability Weighted Reverse Plank – Lets see if we can get a 1 Min Hold with a 45# on your lap Skill/Strength Two Options #1 – Toes To Bar Skill Session with Coach #2 – Warm up and attempt a Max...
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Beak and Skiff!!!!
You’re all invited and so are your friends and family!!! Be At Beak and Skiff at 10 AM!!! Workout starts at 10:30!!! beakandskiff.com Scores from Friday
View ArticleWOD – 149.3 -
Durability Side Plank – 1 min per side x 1 set Skill/Strength Squat Clean – Work to a Heavy Single – 10 minutes WOD 6 Rounds 6 Squat Clean Thrusters (95/65) 12 Front Rack Alternating Reverse Lunges 6...
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WOD – 9.1 – ReTest
We did “Jack” last on 4/14/14 Durability Side Plank – 45 Seconds Per Side x 1 Set Skill/Strength Warm Up and Set Up for the WOD HERO WOD “Jack” 20 min AMRAP 10 Push Press (115/85) No jerks allowed! 10...
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WOD – 149.4 -
Durability Band X Walk – 3 min AMRAP Skill/Strength Warm Up Squat Clean & Pull-Ups WOD For Time 6 Squat Cleans (185/125) Rx+ 225/155 6 Ring Muscle Ups 500 Meter Run 6 Squat Cleans 6 Ring Muscle...
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WOD – 149.5 -
Durability Band Pull-Apart – 90 Sec AMRAP Skill/Strength Strict Overhead Press – 3 sets of 5 Reps WOD 3 Sets – 4 Minutes of Work per Set – 4 Minutes of Rest b/w Sets 20 Overhead Alternating Reverse...
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WOD – 149.6 -
Durability Prone Plank + Hand Contacts for 1 Min Skill/Strength Practice Jumping KB Goblet Squats (53/36) WOD 3 Sets 3 Min of Sled Push (45/30) Rx+ (70/55) Per Set – 9 Min Rest* During your 9 min...
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WOD – 149.7 -
Durability Frog PUMPS…new one folks…for the glutes!!! 2 Sets of 30 Reps Skill/Strength 3 Rep Max Power Clean – 10 min You have 30 Seconds to complete any 3 Rep Max Attempt! There will be a running...
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WOD – 149.8 -
Durability 1 Arm KB Overhead Hold + March (53/36) 1 Min per Side Skill/Strength Handstand Push-Up Skill -Working on Kipping form -Working on Scales WOD 20 Min AMRAP 20 Alternating 1 Arm KB Swings...
View ArticleWOD – 149.9 -
Durability Side Plank – 60 Seconds Per Side x 1 Set Skill/Strength We need to prepare the body for this level of intensity with some aerobic & anaerobic system prep Everyone needs to complete 1 x...
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WOD – 150.0 -
Durability Starfish Side Plank Max Effort on 1 side – 1 min rest – Max Effort on other side x 1 set Skill/Strength Warm Up & Organize WOD For Time – 25 Min Time Cap 50 Pull-Ups (Rx Chest to Bar)...
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WOD – 150.1 – September Benchmark
Durability Band X Walk in 1/2 Squat 2 Min AMRAP Skill/Strength 3 Rep Max Front Squat WOD – September Benchmark – Courtesy of Coach Pat! For Time 10 Front Squats (205/135) 250 Meter Run 12 Front Squats...
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WOD – 150.2 -
Durability External Shoulder Rotation + 30 Degree of Abduction 2 Sets to Fatigue per side – no rest b/w sides or sets 20+ reps per arm is the goal Skill/Strength Warm Up & Start WOD 4 Stations –...
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WOD – 150.3 -
Durability Straight Leg Fire Hydrants 1 Set to Fatigue per side x 1 set Skill/Strength Strict Overhead Press 5 Sets of 5 Reps WOD 10 min AMRAP 10 Alternating Single Arm DB Power Snatch + Push Press...
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WOD – 150.4 -
Durability Single Leg RDL – Barefoot 2 min Per leg – attempt to go the entire 2 minutes with continuous movement Skill/Strength 1 Max Touch-n-Go Rep Set – 8 minutes Power Clean Rx Weight Rules – Once...
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WOD – 150.5 -
Durability Band Pull-Apart 2 min AMRAP Skill/Strength Kipping Pull-Up Skill work or Work to a 1 Rep Max Weighted Pull-Up WOD For Time 2 Rounds 30 Wall Ball (20/15) Rx+ 40 Reps 20 Alternating DB Super...
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WOD – 150.6 -
Durability Side Plank – 1 min per side x 1 set Skill/Strength Warm Up & Drill & Go WOD For Time 3 Rounds 12 Push Press (95/65) 25 Hang Power Cleans (95/65) immediately followed by 3 Rounds 12...
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WOD – 150.7 -
Durability Barbell Cuban Rotations – Light bars for 1 set of 20 to 30 reps Skill/Strength Warm Up and get ready for these Classic Benchmark WODs WOD “Cindy” Complete as many rounds in 20 minutes as you...
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WOD – 150.8 -
Durability Starfish Plank – 45 seconds per side x 1 set Skill/Strength Power Snatch Work to a heavy single in 8 minutes WOD 4 Rounds – 3 Min Rest b/w Rounds 10 Power Snatch (135/95) 20 Box Jumps...
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